Parivrtta Paschimottanasana | Strengthen the Erector Spinal Muscles

Parivrtta Paschimottanasana is a SANSKRIT word that means Parivrtta means "revolved" or "reverse" Paschim means "back", and Uttana means "Stretched out" and asana means "Pose".This is also said that "Seated Forward Bend" in English. Parivrtta Paschimottanasana is also known as grounding asana. This pose activates the Muladhara chakra, which provides a sense of stability and security.


Start with Dandasana. Breathe in and stretch your hand over your head. Turn your head and focus in between your palms. straight your lower back upwards and lengthen your spine. Breathe out and bend from your hips. keep your hand straight and in line with your ears. try to reach your leg, wrap your hands around your leg. Keep your elbows and your back straight. Keep your head up and focus on your toes. Breathe out and lengthen your torso.


Breathe out and bend forward. Rest your abdomen on your thighs, your chest is near your knees, and your forehead comes on your shin bones. Breathe in and lift your torso up. Twist your torso to your right side and keep your right hand similar to your ear. stay in this pose for 3 to 6 with long breaths.


Benefits of Parivrtta Paschimottanasana yoga:


There are the most important health benefits of Parivrtta Paschimottanasana are as,

1. This pose helps to stretch hamstrings and gluteal muscles.

2. Parivrtta Paschimottanasana increases the strength of quads, abdominals, and knee joints.

3. Regular practices of this asana stretch calf muscles.

4. Parivrtta Paschimottanasana elongates the spine when done with proper alignment.

5. This pose helps to strengthen the biceps with bent hands and triceps with straight hands.

6. This asana helps to improve the flexibility of the hips.

7. Parivrtta Paschimottanasana helps to reduce the pain upper side, Medium side, and low back.

8. This pose helps to strengthen the erector spinal muscles.


Step by step Parivrtta Paschimottanasana yoga:


1. Sit on the floor with the legs extended straight in front. Keep the knees tight and the legs touching each other at the knees, ankles, heels and big toes. (Step 1)


2. Breath out, stretch the right arm towards the left foot. Twist the right forearm and the right wrist so that the right thumb points to the floor and the right little finger points up. Then with the right hand hold the outer side of the left foot. Take a breath.


3. Now, breath out, stretch the left arm over the right forearm keeping the left wrist up. Twist the left forearm and the left wrist so that the left thumb points to the floor and the left little finger points up. Hold the outer side of the right foot (Step 1) and take a breath.


4. Breath out, twist the trunk about 90 degrees to the left by bending and widening the elbows. (Step 2) Take a breath. Breath out again, move the head between the arms and look up. The back portion of the upper right arm near the armpit will rest across the left knee. Try and rest the right side ribs on the left thigh. (Front view : Step 1. Back view : Step 2.) Due to the lateral twist of the trunk, breathing will be fast. Stay the pose for about 20 seconds.


5. Breath in, release the hands and move the trunk back to its original position. (Step 4)


6. Now twist the trunk to the right and repeat the pose for the same amount of time, following the technique given above, but substituting the word 'left' for the word 'right' and the word 'right' for the word 'left'.

  • Parivrtta Paschimottanasana step 1
  • Parivrtta Paschimottanasana step 2
  • Parivrtta Paschimottanasana step 3
  • Parivrtta Paschimottanasana step 4
  • Parivrtta Paschimottanasana step 5
  • Parivrtta Paschimottanasana step 6
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